Faster

Today's ride was very similar to last Tuesday's ride, so I'm copying from there but changing the stats as necessary:

It was nice and warm and I felt light because I had on only 1 pair of capris and a jersey—no shorts, tights, wool socks, arm warmers, under armor, toastie toes or hot hands; it was fabulous! The prescribed time was 1:35 and I did the route that last week took me 1:40 thinking it would be perfect. Well, I rode faster than then and finished in 1:32. Not that I'm complaining! 1:35 total, with (after warming up) 5×1:30@3min RI speed intervals.

The thing said I was supposed to pick a speed I could hold for all 5 intervals and work at 10 RPE. One was up a hill and not so fast. The others were pretty average.

• 1:32.22, 28.13, 18.3 mph (36.3 max), 1,729 cal, 158 HR (219 max)
• 23:00 warm up, 9.62 mi, 18.1 avg, 152 HR
• Interval 1: 0.48 mi, 19.4 avg, 174 HR; Rest 1: 0.92 mi, 170 HR
• Interval 2: 0.52 mi, 20.9 avg, 174 HR; Rest 2: 1.04 mi, 159 HR
• Interval 3: 0.55 mi, 21.9 mph, 166 HR; Rest 3: 1.02 mi, 163 HR
• Interval 4: 0.35 mi, 14.0 mph, 172 HR; Rest 4: 1.04 mi, 160 HR
• Interval 5: 0.49 mi, 19.7 mph, 172 HR; Rest 5: 1.13 mi, 166 HR
• 44:30 cool down 1, 13.04 mi, 17.6 avg, 159 HR (this split at 1:30 was to see how much further I went today than last week: 27.5 vs. 25 mi)
  
• 2:22 cool down 2, 0.62 mi, 15.7 avg, 145 HR

Then it was off to CSY for 3×30sec heavy:

• Lunge (45-lb bar)
• Glute ham at 60* (25-lb plate)
• Glute ham at bottom
• Standing ham (25-lb plate)
• Push up on feet knees (25-lb plate)
• Scap pullup (no weight on, no weight off)
• Preacher curl (30-lb bar)
• Crate crunch (45-lb plate)